Nov. 13, 2017

 

a) WARM UP:

4 Rounds:

  • 10 air squats
  • 10 burpees
  • 10 beat swings

 

Then grab an empty bar and warm up for the front squats.

b) BARBELL CYCLING:

  • 0:00 to 5:00 – Front Squat: Build to a heavy pause single.

Take as many repetitions as we would like to, aiming to finish in the vicinity of 75-80% of our 1RM.

Rest and transition for 3:00 ish mins.

  • On the 8:00 to 13:00 – Squat Clean:

On the Minute x 5: do 5 “Touch and Go” Squat Cleans

** Choose a single weight, and hold across for all five sets. Recommended range > 58% – 63% of 1RM.

c) WOD:

20 min AMRAP:

  • 10 Thrusters (135/95)
  • 20 Calorie Assault Bike
  • 16 C2B Pull Ups (scale: 16 pull ups / banded)

** if classes are busy, use 30 calories on both the rower or the white & grey air bikes

d) GYMNASTICS ACCESSORY:

Every 30 seconds, for 2 minutes (2 sets) of:

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

Followed by. . .

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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